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Chole
Chole has 931.1 calories per serving (500 Grams) — that's 107 calories per 100g. It provides 46.9g protein, 155.7g carbs, and 13.4g fat. With a low glycemic index (GI: 42), this recipe is suitable for muscle gain, heart health, PCOS. The 31.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chole in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 500 Grams ( g)
- Calories931.1 kcal
- Carbs155.7 g (622.9 kcal)
- Protein46.9 g (187.8 kcal)
- Fats13.4 g (120.4 kcal)
Nutrition Label
Chole
- Serving Size500 Grams ( g)
- Calories931.1 kcal
- Carbs155.7 g
- Fiber31.8 g
- Sugar37.0 g
- Protein46.9 g
- Fat13.4 g
- Saturated fat1.4 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat6.0 g
- Cholesterol0.0 mg
- Sodium67.1 mg
Nutrition per 100g
- Calories107.0 kcal
- Carbs17.9 g
- Fiber3.7 g
- Sugar4.3 g
- Protein5.4 g
- Fat1.5 g
- Cholesterol0.0 mg
- Sodium7.7 mg
1 serving = 870g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Tomatoes raw
2 Cup
Onion big
2 Cup
Chickpeas
150 Grams
Instructions
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Chole | Chuvanna Ulli | Kacchi lal pyaaz | Kacha Peyaj |
|---|---|---|---|---|
| Calories | 931.1 kcal | 46.4 kcal | 46.4 kcal | 46.4 kcal |
| Carbs | 155.7 g | 9.6 g | 9.6 g | 9.6 g |
| Protein | 46.9 g | 1.5 g | 1.5 g | 1.5 g |
| Fat | 13.4 g | 0.2 g | 0.2 g | 0.2 g |
| Fiber | 31.8 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 37 g | 5.9 g | 5.9 g | 5.9 g |
| Sodium | 67.1 mg | 6 mg | 6 mg | 6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 931.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 46.9g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Zero cholesterol and low saturated fat (1.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (42) with 31.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (46.9g) supports healthy thyroid function.
Portion Guidance
Weight Loss
500 Grams (~870g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
500 Grams (~870g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
500 Grams (~870g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Reduce calories
Reduce serving size by 25% to save ~232.8 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Chole stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (1862.2-2793.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Chole contains 931.1 kcal (46.9g protein, 155.7g carbs, 13.4g fat). That's 107 kcal per 100g. You can track exact portions in the Hint app.
At 931.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Chole provides 46.9g protein per serving, making it a good protein source for muscle building and satiety.
Chole at 931.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Chole already has good protein (46.9g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (42) with 31.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
